View Full Version : The Log

07-01-2006, 08:48 PM
Chest Day
Incline DB's
85's x 24
100's x 18
120's x 12-13 x 2

Flats DB's
120's x 10 x 2
100's x 14-16 x 2

OH DB press
70's x 16
80's x 12
90's x 8 x 2

80's x 20
100's x 12-16 x 3

Hey Bill hows your training going bro?

07-02-2006, 02:46 PM
Back & Traps

Pullups supersetted w/ low pulls

Pull ups
3 x 25 x NW
1 x 18 x NW
1 X 12 x NW

Low pulls
5 x 10-14 reps

100's x failure 22?
120's x 10-14 x 3

Overall great workout a little bit off on pullups due to shoulder problem.

07-03-2006, 10:12 AM
You incline pressed 120's twelve times? How much do you weigh? That's a fairly impressive feat. Also, you did three sets of 25 pull-ups? I'll bite - what are your stats?

07-03-2006, 02:38 PM
Hey McIrish

Just need a place to keep track of the details. Thanks for the kind words.
I'm stronger than some weaker than others, but we all share a common goal.
I weigh around 235 right now near 6'. I can't do any lower body training right now as I had my knee repaired recently.
Was doing power training now I am switching my training more towards hypertrophy.
Pullups have always been easy for me, I wish it had been pressing though an800lb bench would be more productive speaking from a markable perspective.

Stay Strong!

07-03-2006, 02:46 PM
Welcome aboard Blackcat.. and nice WOs..

3 sets of 25 @ 235 BW... that's awesome... I personnally have never seen someone over 220 do that many reps..

Interesting your DB numbers... you seem to be stronger doing inclines then flat BPs??

07-03-2006, 07:06 PM
Blackcat strong as always I see. Glad your here! I've slacked a bit, but going to take things up a notch soon.

07-04-2006, 01:30 PM
Thanks Bearwolf, I just did the movement for inclines explosively and the flats were more concentrated contractions. I'm also more of a delt bencher which also attributes to the close weights between the two lifts.
Arm day
275 x 10
315 x 6
335 x 5
295 x 7

tri machine
3plts x 10-14 x 3

Preacher curls
105 x 14
130 x 5-6 x 3

seated curls
65's x 6-8 x 2
55's x 10

SS w/ rope work for outer head
3 sets

time to eat off to micky D's for a few big mac's lol

07-04-2006, 01:54 PM
damn your a beast lol. good workouts. check out my journal while your munchin on some cheeseburgers

07-04-2006, 05:01 PM
Oh I see those Cg BP climbing up!

07-06-2006, 04:25 PM
Hey Bill everythings up. that alway puts a big asred grin on our faces.
dblock thanks bro.
Chest & shoulder
Flats DB
85's warmups
105's x 18
125's x 10 x 2
130's x 8

115's x 10-12 x 3
125's x 7

seated O H press
70's x 20+
80's x 14-18 x 3

Have to go more reps on db presses as my shoulder acts up w/ heavier on weights this movement.

07-08-2006, 06:04 PM
back & traps
24 warmups
22 w/45lbs
18 w/45
14 w/45
25 nw
v-bar pull downs
180 x 12
200 x 10-12 x 3
90's x 16
105's x 12
115's x 8-9 x 2
Felt no pull in rear delt tonight hope it stays that way. started to train chins for the competition.

07-10-2006, 05:04 PM
Arm Day
rolling DB extentions
50"s x failure
60's x 16
65's x 14 x 2

seated curls
50's x failure
60's x 12
70's x 5-6 x 2

Tri machine
3 plts+5 x 12-16 x 3

preacher curls

Did pull/chin ups at the start
Warmup 48 reps waited appox 5min
then 90lbs x 1
140 x 1
155-miss 3" from bar
BW 237 today

07-13-2006, 06:28 PM
Chest Day
85's warmups
105's x 14
125's x 10 x 3

95's x 14
105's x 12
115's x 10 x 2

Shoulder presses
75's x failure
85's x 10
95's x 8
85's x 13

07-15-2006, 04:58 PM
Back & Traps
47 NW
15-18 w/45lbs x 2
24 Nw

b o rows
110's x 10-12 x 4

105's x 12-16 x 4

07-18-2006, 06:55 AM
275 x 10
295 x 6
315 x 6
340 x 4

tri machine
different grips 2 sets ea grip 12-14

seated DB curls
55's x 14
65's x 8 x 2
55's x 12

Standing DB curls
80's x 6

07-19-2006, 05:05 PM

90's x 14
110's x 12
125's x 10 x 2
110's x 16

90's x failure x 4sets did them wide and slow

seated O H DB press
75"s x 16
90's x 12
105 x 5 PR
85's x 20

07-19-2006, 06:57 PM
Strong lifts as usual.

07-25-2006, 04:57 PM
Thanks Bill just trying to work around a nagging shoulder pain now. I did bottom out my leg press machine today but leg is very weak at the bottom.Promissing

Back & traps
5 x 15 reps nw
SS a few sets of B O Rows
225 x 14
255 x 14
275 x 12
245 x 15
90's x alot
105's x 16
125's x 10 focused on contracting w pause.

Delt really hampered tonights workout esp pullups.
I'm not taking anything right now just good eats maybe some ce2 w no2 in a month w/ protein for another bulking phase.
Stay Strong!

07-27-2006, 04:43 PM
Arm Day
275 x 10
315 x 8
340 x 4:)
315 x 6
295 x 8
275 till failure slow and squeezed

Preacher curls
5 sets moderate weight

SS w/tri downs for outer head 3 sets
Waist is getting smaller but weight is the same who cant like something like that made my week.
Well time to :burger:

07-29-2006, 03:28 PM
Trained calves abs & forearms today. I have probably trained calves less than a hundred times in all my years of training. Well I bought a new machine that feels great easy to activate the muscle group. This has always been a problem my guess is piss poor muscle attachments. Will start training them hard in about a month this should give them some time to build a base.
Got a black Lab about a week ago like having a baby again he just turned 8 weeks old. Cant believe how much he has grown in only a week (scary food bill).
now off to grill some food.

07-30-2006, 08:46 PM
Chest & Traps
just maintainance work
inclines w/ flats 9 sets ttl
shrugs 4 sets
busy freakin day diet suffered a bit. can't wait to sleep.

08-01-2006, 09:15 PM
Back & calves
nursing shoulder did 7 sets of chest supportive rows with DB's
6 sets for calves

Shoulder is slowly getting better just need to work around it a little better.

I hate these workouts right now.

More weight

08-01-2006, 09:16 PM
dbl post

08-04-2006, 09:59 AM
225 reps
275 * 10
305 * 6
335 * 4 x 2
295 * 10

rope work for outer head
3 sets

decline DB curls
60's * 12
65's * 10 * 2
55's * 14

Will train calves later w/ abs.

01-25-2007, 08:22 AM
Well the DL comp has inspired me to try them again its been a while since I have last deadlifted. Felt it best to wrap my bad knee but afterwards it feels fine, good sign. Felt no adverse effects on my shoulder unless when griping the bar I try to slide my hand out wider.ouch!

For those of you enter the comp I recommend gloves for the high reps saves your hands big time. Well here's my first day back at deads.

5 min cardio
reps w bar
135 x 10
225 x 10
315 x 25 did 15 rested 20sec then banged out another 10 pretty easy.
365 x 14 just stopped. the 315 was more cardio training than strength.
Just trying to get some rep work in since its been so long.
BO Rows
225 x 2 x 12-14
245 x 2 x 10-12
265 x 10
I guess all the bent over rows helped maintain most of my dl strength, more weight will be the determining factor.
Stay Strong!

01-25-2007, 09:32 AM
your a BEAST dude, looks like i have competition for the deadlift comp

01-26-2007, 07:49 AM
Thanks Stump but I dont feel quite up to the task just yet still recovering.
Cardio is where I'm coming up short plus I need more core work and time pulling again.
Good luck, I cant wait to see what you post up for reps bro.
3 mins seems like a marathon Powerlifting event isnt that an oxymoron.lol

01-27-2007, 06:46 AM
uh? Are you the same person that told me to becareful with these injuries? LOL
That old iron bug bites hard don't it! LOL

01-27-2007, 04:11 PM
Its been a long layoff and no progress with the shoulder soooo... f-it
Notice the high reps the other day, that is about to change.

bar x ~
135 x 10
225 x 10
275 x 8
305 x 1
335 x 1 one word.. Weak!
245 x 10 x 2

Tri machine
4 sets

rope push dwns

Shoulder is sore big suprise. ice, nsaids, we'll see what happens surgery is inevitable whats to lose.

01-27-2007, 04:36 PM
no no not weak 335 is solid

01-28-2007, 04:36 PM
Well if I was say 18 again maybe so but seeing that I am over double that age it sucks bro. Thanks though

Core work & cardio today.

Started the S-bike up today fired right off added a fresh coat of wax, can you say spring?

01-29-2007, 05:21 PM
Leg day
Training after Knee surgery..

single leg legpresses
1plt +25 x 20 x 2, 2plts x 20, 2plts +25 x 20 piece o crap

2plts x20, 2plts+25 x 20 3plts x 20, 3plts +25 x 19 good knee

Front squats 3 sets below parallel

SLDL DB'b 110's 14-16 x 3
leg curls 3 sets

tuna & rice before and after w/o.

01-31-2007, 01:31 PM
44 x 1 NW
25 x 1 NW stopped straining my bad shoulder.

v-bar rows
3plts x 16
4plts x 16
5plts+25 x 8
6plts+25 x 8
4plts x 18

5 sets bi's

Shoulder is getting better need to lay off pullups for a while longer.
Doms is hitting me hard on my bad leg. Front squats must have fried some fibers, good sign.
Tuna time.

02-02-2007, 04:09 PM
Bar x ~
135 x 10
225 x 8
290 x 3
335 x 2
350 x 1
225 + chains x 8
245 + chains x 6-7 x 2

push dwns 3 sets

Abs 3 x 25 on incline

2 more heavy w/o's then DB work.

02-02-2007, 04:32 PM
350 is solid big guy.

02-04-2007, 04:31 PM
Bill I'm no where near where I was but thanks for the kind words bro.
Core work
Low pulls 220 x 10 x 3
v-bar rows
4plts x 16
5plts x 14 x 3
Deads 5 " below knee
225 x 5
315 x 5
405 x 5
455 x 5
495 x 1 easy

Superbowl time w a superbowl menu oh yeah! Go Bears

02-07-2007, 03:50 PM
front squats
95 x 10
135 x 12
185 x 14
225 x 10-12 x 2 these actually feel good, no concerns with my knee.
1pps + 25 x 20 1pps + 25 x 20
2pps + 25 x 20 3pps x 20

110" x 14-16 x 3

Leg curls

3 sets of weighted incline situps.

Shoulder is sore dont think I will be benching heavy this week we'll see.
Going to train deads in the rack next 4" off the ground probably a set w/315 or 365 for near max reps. I'll go heavier first then drop down for the rep work.
Found my digital camera but my computer is not recongizing it I loaded the disk and have corel photo shop which is worthless until I can get the computer to detect the camera. Stereo systems I know this **** should be easy just drawing a blank on wtf is wrong.
Stay Strong!

02-12-2007, 07:32 PM
shoulders / chest
DB bench
80's x 12
105's x 12
115's x 10 x 2
105's x 10 x 2

standing presses
135 x 10
155 x 5
175 x 5
195 x 3

seated DB presses
70 x 14 x 2
85 x 10

abs 3 sets of 25 steep incline 45 plt first set for most the reps.

02-12-2007, 08:21 PM
DaBears ? LOL
good lifting on the upper body there.

02-15-2007, 01:32 PM
Bill, I wish they would break down and just pay for a A list QB. Thanks man will keep after it till the body says no more.

SL presses
4 sets ea leg mod weight

Front Squats
135 x 10
225 x 10
245 x 10
265 x 8
leg curls
4 sets 11-14reps 110-130lbs

For ****s and giggles I pulled 315 the other day W/one arm used strap for 7 reps. Also did the hang on the bar for time like in strongman this really aggrevated my shoulder still musterd 1.24min. Good grip work exercise.

02-16-2007, 07:19 PM

lat pull dwns
hypertrophy training chased the burn for up to 7 reps so **** load of reps.
5 sets

ss v-bar rows
not much weight just squeezed the **** out of my lats they were burning.
5 sets also.

Bi's 6 sets
1 x 125lb preacher curls for 5 reps felt good.

Starting to get back into a rhythm of things again even working around the shoulder issue.

02-19-2007, 05:21 PM
bar ~
135 x 10
225 x 5
275 x 5
325 x 3 shirted up
355 x 3
385 miss outta the groove
375 x 1

225 x 10
245 x 8 x 2

tri machine
2pps + 25 x 12
3pps x 10-12 x 2

rope work
3 sets

I've been taking creatine and protein again, man can I tell a difference.

02-20-2007, 06:33 AM
Blackcat good workout there. Doesn't the creatine and added protein do wanders? Maybe I'm exaggerating, but when on creatine my lifts steady go up, when off its so slow.

02-20-2007, 07:20 AM
Blackcat good workout there. Doesn't the creatine and added protein do wanders? Maybe I'm exaggerating, but when on creatine my lifts steady go up, when off its so slow.

IMO its is directly related to the base one has the less lean muscle the less the effect. This explains part of why some people claim its worthless mopping up most of the other similar opinions are roid users where these supplements only hold a dim candle too.

Thanks Bill, the shoulder is def complaining, maybe it will heal itself time off didn't work maybe working is the key.

02-21-2007, 04:14 PM
abs and forearms tonight.
finally found this again TG

02-27-2007, 03:35 PM
Back Day
lat pull dwns ss w/ v-bar rows
plt + 25 ps x 14 3 plts x 12
2pps x 12 3 plts + 25 x 12
2pps +10,5 x 10 4 plts x 12
2pps +25 x 10 4plts x 14
2pps x 12 4plts x ? till failure

lats were pumped look awesome.

DB shrugs
90's x ~
120's x 14
130's x 12 x 2
few sets of curls nothing special just gravy.
seated curls 2 sets
preacher curls 3 sets.

Shoulder demanded some time off. The art of training through injuries...